glutes are for more than just sitting! They need to be strong and
supportive to keep us, especially us Auburn back pain sufferers, walking, balanced, up-right.
Dr. Le's Chiropractic & Wellness, L.L.C. considers gluteal muscle strength seriously, particularly
the gluteus medius muscle, one of the foremost supportive
spine muscles along with the gluteus maximus, tensor fascia latae, lumbar
multifidus, external oblique, erector spinae, and rectus abdominus. So many
muscles, so little space to discuss them all. Your
Auburn chiropractor is concentrating on the gluteal muscles
in this article. More
to come on the others!
FOCUSING ON WEAK GLUTEUS MUSCLES WITH SIDE PLANK OR BRIDGE
When supportive muscles are weak – gluteus maximus, gluteus
medius, multifidus and transverse abdominus – performing exercises
that strengthen those while not using others like the erector
spinae and tensor fascia latae is desired. Side
bridge while raising the dominant leg is one exercise that demonstrated
its ability to be good in activating the gluteal muscle over tensor fascia latae
muscle. (Side note from this study: Back bridge exercise was beneficial in strengthening the multifidus muscle.) (1)
A variation of side plank is the side-sling plank.
Researchers found that it enhanced gluteus
medius strength after injuries. Side-sling plank with hip
medial rotation proved itself superior in
patients with gluteus medius weakness but dominant
tensor fasciae latae. (2) Side bridge exercises were described
to strengthen hip, trunk, and abdominal muscles in addition to being able to challenge trunk muscles without high lumbar compression, an
important point for back pain sufferers like those
Dr. Le's Chiropractic & Wellness, L.L.C. care for in our Auburn chiropractic
practice. Another variation that was described as being superior to the others for strengthening a weak
gluteus medius muscle was the side bridge with knee flexion. (3) When glute
muscles are weaker than their neighboring muscles,
exercises concentrated on activating the gluteus
max and gluteus medius without involving surrounding muscles like the tensor
fascia latae, etc., are vital. One simple exercise that triggered
the gluteus maximus and gluteus medius muscles while reducing
the impact of the tensor fascia latae muscles was the clam
exercise. (4) With so
many different kinds of exercise possibilities, depend
on your Auburn chiropractor to help isolate
which of your supportive muscles are weak and determine which
exercises - natrual parts of chiropractic care - are best to strengthen them.
CONTACT Dr. Le's Chiropractic & Wellness, L.L.C.
Listen to this PODCAST
with Dr. Robert Krause on The Back Doctors Podcast with
Dr. Michael Johnson as he describes care of a patient with degenerative disc disease and back pain
who found relief with The Cox® Technic System of Spinal Pain
Management that incorporated exercise.
Schedule your Auburn chiropractic appointment
with Dr. Le's Chiropractic & Wellness, L.L.C. today. Don’t just sit on your weak glutes.
Strengthen them, so they can support you